Way to win!!!
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Nice work on the squat. Its amazing what a little pizza will do. LOL
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@anna_5588 - Thanks! But for every up, maybe there’s a down? Not sure how I feel about today’s press workout just yet…
@simo74 - And here I was thinking it was the chocolate cake. Good thing there are a few pieces left over—I can cram them down tonight before I see how far I can push 255 tomorrow morning, haha!
I’m definitely that. My deadift has been on a roll, but squat is “meh” at best
1 Like
5s PRO, 5x5 FSL - c14w3d3
Tuesday - 28 June 2022
Workout: Press, press WM, & daily work, 0840-1020 (100 minutes)
Warm-up
Throws + jumps
Begin: 0901; End: 0950; Duration: 49 minutes
Press - 70x5, 85x5, 100x5 | 115x5, 130x5, 145x5 | (115x5)x5
Chin-up - BW - 16, 16, 3
Decline DB press - 2x65 lbs - 16, 16, 3
Cable crunch - 50 - 20, 20, 10
BFP - red - 30
Band pushdown - red - 30
Bulgarian split squat - L/R - 2x30 lbs - 15, 10
Press - 105 - 14+4+2
3 rounds of:
a) 1-pump burpees - 17, 17, 17
b) KB swings - 28 kg - 17, 17, 17
c) Kroc rows - L/R - 65 lbs - 10, 10, 25
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 75 reps
Okay, so—it was an up and down morning. The actual press workout felt really good: top set was solid. No, not easy, but pretty solid overall. I had to grind a bit on the last third of the last rep, but the supplemental was strong and crisp. Main work in 15 minutes, supplemental in 16, assistance superset throughout. Oh, and I got 16 chins on the first two sets, with maybe one in the tank on each. Even if the extra rep wasn’t there, those felt super-strong today!
Then the press WM attempt. Again, felt pretty solid, even if I could feel fatigue creeping in about rep 9 or 10. Kept after it, but then I lost my brace on the 13th rep for some reason (lower ab twinge?), struggled to find it again during the 14th rep, but ultimately didn’t… I was a wiggly mess and had to rack it. Think that must have got in my head because I had to fight way too hard for 4 more reps after a 15-second break, then had to rack it again before the final two reps, which I almost missed after a second 15-second break. So yeah, that set was a train wreck from about rep 10 forward. (For the record, I hit 105 for 18+2 in a rest-pause back in November 2021 but haven’t been able to repeat that performance since… Closest is 17+4 a few weeks back.)
Okay, shake it off and head straight into daily work—I’ve got meetings all afternoon and we’ve got a swim meet this evening, so even with that out of the way, I’m going to be hard pressed to get in today’s hard conditioning. That went alright, despite the overall fatigue I was feeling by the end. Glad to be finished, in any case.
Sled push to follow at some point. Fingers crossed, anyway!
13 Likes
5s PRO, 5x5 FSL - c14w3d3
Tuesday - 28 June 2022
Workout: Hard conditioning, 1540-1620 (40 minutes)
10 rounds of:
a) Sled push - 25 yds, 135 + sled = 222 lbs
b) 10 DB lateral raises - 2x12 lbs
c) Sled push - 25 yds, 135 + sled = 222 lbs
d) 15 shrugs - 2x65 lbs
Time: 27:03
Dinner’s prepared and packed, sled push is done. Better time than last week, but still brutal.
9 Likes
5s PRO, 5x5 FSL - c14w3d4
Wednesday - 29 June 2022
Workout: Easy conditioning & squat WM, 0820-0935 (75 minutes)
Weighted vest walk - 30 kg - 16 minutes (to park)
Easy run - 10 “laps,” about ??? m - 13:23
Weighted vest walk - 30 kg - 16 minutes (from park)
Squat - 255 - 20 (rep PR)
TLDR: super-awesome squat WM PR after a super-crappy run.
Fasted.
Weird evening yesterday. Came home amped up after the meetings, but it didn’t impact my afternoon workout and I was fine at the kids’ swim meet. I ate a bunch of nuts before we left for the pool: it was too early to eat dinner so I figured I’d just delay my hunger a bit. That certainly worked: I ended up having to force-feed myself 1.5 lbs of chicken tenderloins and some sweet corn at 9:00 last night. Got the kids to bed, then finally had a chance to talk to my wife about the day (she’s head timer at our home meets, so I don’t really see her during the meets), and that just got me amped up again and it took me awhile to come back down. Predictable, yes, but that’s life. Anyway, I ended up getting to bed super late and the sleep I did get was trash, but woke up this morning feeling alright.
Walked to the park feeling pretty good, but apparently they’re doing some kind of construction, so part of the track is closed. Okay, no big deal—it’s probably like 30 meters or something, so I’ll just do an extra lap. Started “running” only to find my legs are made of lead and jello, all at the same time. That 13:23 over 10 “laps” is me pushing—not my conditioning, not my HR, but just pushing my legs to move and the rest of me not to collapse.
Okay, walk home for the squat WM. I had 16 in my head—that’d be a 1-rep 5-lbs. PR over 250x15 back on 8 June. Are you kidding me? How on earth is that going to happen? I don’t know, Sven. Just get it done. Okay, unrack the weight—Crap! How heavy is this!?! Whatever, just start squatting. And don’t stop.
It began feeling pretty heavy about rep 6 or 7, and I could hear myself straining in my ears by rep 8. (Anybody know what I’m talking about there? It’s very weird to hear your body working hard in your own ears.)
Anyway, by rep 10 or 11 the set it just plain hard, so what do I do?
I just keep squatting.
And I don’t stop.
Until I hit 20.
And that was AWESOME!
On top of that, it might have actually been 21 or 22 reps, because I think I did reps 14 and 16 twice. I was doing 6-8 deep breaths by that point, and my mind tends to wander to how crappy it is having the bar on your back the whole time. (Apparently my back and shoulders were up to the challenge today!) In any case, I can GUARANTEE it wasn’t fewer than 20 reps, so that’s a solid 20-lbs. PR over 235x20 on 14 June (and the repeat of 235x20 after Monday’s regular squat workout). And they were pretty good reps, too: hard, but solid—I was never in danger of missing any rep I attempted. The challenge today was deciding to start each new rep in the first place.
Right, so that’s that—celebration’s over, let’s get back to work!
17 Likes
5s PRO, 5x5 FSL - c14w3d4
Wednesday - 29 June 2022
Workout: Calves & daily work + extra conditioning, 1135-1215 + 1520-1540 (40 + 20 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) 1-pump burpees - 17, 17, 17
b) KB swings - 28 kg - 17, 17, 17
c) CS DB rows - 2x45 - 10, 10, 25
d) Belted CR - 135 - 30, 25, 20
Towel hop tabata - 4x40/10
Chaos WOD - AMRAP, 10 minutes
Rounds: 8 full rounds + 5 reps (finished 9th full round in an additional 1:42)
Still fasted, eating soon. Getting 25 reps on those CS DB rows was still very hard at 45 lbs., but I was using less of my biceps and getting a much better squeeze at the top for many more of the reps.
Chaos WOD planned for later today. It sounded like a good idea when I wrote it down last night, so we’ll have to see how it goes. I’ll edit that in once it’s done.
Edit: Chaos WOD went well enough. Used 30-lbs DBs for that. DPs were solid, but the thrusters were murderous. Last time with that WOD was early October 2021, and I did 5 reps better today than back then and only 1 rep behind my best (8 rounds + 6 reps in mid-September 2021). Like Nish last week, I’m gonna say I’m getting better—or at least not getting worse, haha!
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This was so good to read, I could feel you going through reps 8-10 and was breathing hard just reading about the rest of the reps. Quality
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This is the energy I need in my life
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@simo74 - Thanks, mate. If anyone can appreciate that struggle, it’s you, SuperSimo!
@hustlinghat93 - I appreciate the sentiment, amigo, but that set was anything but energetic—long, slow, and gritty are probably more appropriate adjectives, haha!
4 Likes
5s PRO, 5x5 FSL - c14w3d5
Thursday - 30 June 2022
Workout: Deadlift & deadlift WM, 0850-1025 (95 minutes)
Warm-up
Throws + jumps
Begin: 0915; End: 1014; Duration: 59 minutes
Deadlift - 170x5, 210x5, 245x5 | 285x5, 320x5, 360x5 | (285x5)x5
Pull-up - BW - 15, 15, 5
Dip - 60 - 15, 15, 5
Cable crunch - 50 - 20, 20, 10
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10
Deadlift - 265 - 20
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 75 reps
Running on empty this morning, folks. But I was able to match my deadlift WM PR (265x20 back on 17 June) following the full 1s week workout. Not bad, if I do say so myself.
More late-breaking work stress had me staying up late, sleeping horribly, and getting back up again super early. Came in groggy, kind of sleepy, and just overall lackluster. But the first warm-up set came off the ground easily, and like Monday, I kept waiting to stumble back into reality, but found myself at the end of the workout with all of the reps complete and my body intact.
Main work in 17 minutes, supplemental in 24, assistance superset throughout. The deadlift top set continues to be a huge challenge, but I’m okay with that, particularly given how I was feeling today. Supplemental was solid, once again able to focus on keeping my upper back tight and strong throughout. Follow-up WM set was strong, too, but I was breathing hard by the end and very glad to be done with it.
The lunges were particularly terrible today, and I was cheating with my back leg like crazy, especially on the left side—still getting that lower ab pain, but unless I’m stressing it (like with the lunges), things are actually better than even just a few days ago.
Press WM attempt this afternoon and, of course, daily work, then lots and lots of turkey meatloaf!
12 Likes
5s PRO, 5x5 FSL - c14w3d5
Thursday - 30 June 2022
Workout: Press WM & daily work, 1435-1455 (20 minutes)
Press - 115 - 14+4+3 (rep PR)
3 rounds of:
a) 1-pump burpees - 17, 17, 17
b) KB swings - 28 kg - 17, 17, 17
c) Pendlay rows - 120 lbs - 10, 10, 25
I’d like to say my press WM attempts don’t get a fair shake—this one falls on deadlift day, after all!—but the fact is, my press is just weak.
Couldn’t get it done today, even with 10 oz. of black coffee 45 minutes out and a 1/4-serving of Surge 15 minutes out. Tried hard to fight rep 15 all the way up, but nope… Biff!
Technically, 115x(14+4+3) for 21 total reps in a rest-pause across 3 mini-sets is a rep PR (so I’ve marked it as such), and the 14 initial reps match the PR from 9 June—I guess I’ll just have to be content with that for today.
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They just keep on coming… woot!
Re above - I’m just typing things, YOU’RE the one lifting big weights for big numbers sir.
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It’s very unlike you not to be posting for several days. Everything okay? Maybe I missed that you’re away for a while?
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Thanks for the check-in, @oldnattychris. You’re correct: travel, but totally unplanned. More as time allows…
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The fact that a two-day hiatus starts getting people worried is a pretty good testament to the consistency here
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5s PRO, 5x5 FSL - c14w3d6
Friday - 01 July 2022
Workout: No training
So… I had literally just gathered myself for Friday morning’s training when my phone dings: Dad is in the ER. Sister who’s local to him is pregnant and has the flu, sister who’s local to me is on vacation with her family.
Besides, I’m the only son. The #1 Son. It’s on me.
Gather my wits, change clothes, pack up the leftover turkey meatloaf and some greek yogurt, and hit the road. Road construction and holiday traffic, so regular two-hour drive turns into three. Next 8 hours are rough, and I’m emotional and exhausted by the end of it. Not even body weight work was on the table by the time I got to the house. But he’s in good hands and in better shape than when I arrived at the hospital—I was planning to stay with him all night, but he actually kicked me out!
It’s a weird feeling being in that house totally alone: it’s not my childhood home, but it’s where I’ve spent many holidays or other family occasions over the past 20 years—with everyone. And I mean everyone. Like, the whole, big, crazy, annoying, loud family! For days and days and… Yeah, yeah, right: You get it.
But not this time. Just me. Alone. In the empty—the very, VERY empty—house.
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5s PRO, 5x5 FSL - c14w3d7
Saturday - 02 July 2022
Workout: No training
Managed some fitful sleep, and no calls from the hospital, but back up early and in his room. Thankfully his night was better than mine: he’s more or less back to his normal self when I arrive, and he’s clearly improving over the next several hours. No, he’s not out of the woods, and he never will be, really—he’s got COPD, after all—but given where he was yesterday afternoon and where he was before that, we’re definitely closer to normal.
Spent the morning running interference with docs and nurses, etc., did a lot of back and forth between the house, the hospital, and my mom’s facility, but eventually he’s settled, the treatment plan is in place, the siblings are informed and in agreement, my job—in the short run—is done. Besides, he knows my son’s performance is later in the evening, and he’s not going to let me miss that. One last stop at the house, then back on the road for home…
Arrived home—tired, but hyped on adrenaline and caffeine—and that’s when it all hits me: I eat everything in sight. And, yeah, it’s stress eating. Whatever I can get my hands on, and when there’s nothing left at hand, I go looking for more… Luckily my kids aren’t watching and my wife’s understanding, so really I’m just embarrassing myself in front of, well, myself.
Finally managed to get my head out of my ass and go shower. Tried to wash it all away and let it run down the drain… And mostly that worked. Really enjoyed my son’s performance and kept from crashing until a few hours after everyone was settled back at home.
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7WP, Deload - d1
Sunday - 03 July 2022
Workout: No training?
Remember how I said I managed to pull my head out of my ass yesterday? Yeah, well, I guess we’ll see…
Sleep last night might have been worse than the night before, and I am still incredibly disoriented… No ability to focus on making a plan. I owe myself two workouts and I want—heck, I might even NEED—this 7WP, Deload week, but I just can’t get my head to wrap around it (or much of anything else) right now.
It’s not even Dad, if I’m being honest—I talked with him this morning and he’s even better than yesterday—I’m just… I don’t care right now.
This smells a lot like the old SvenG, folks—and it’s enough to make me sick.
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